CrossFit South Bend

Weightlifting Programming 7/30/18-8/5/18

By: Raleigh Heth 0

Monday - 7/30/18

Push Press + Pause Jerk
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Back Squat
- 5RM
- 95%x5
- 90%x5
Weighted Lunge
- 3x5/leg
Back Squat Jump
- (20%x5)x3 (% of back squat)

Tuesday - 7/31/18

Snatch High-Pull + Power Snatch + Hang Snatch (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Snatch Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Snatch
- 3x5
SLDL
- 3x5

Wednesday - 8/1/18

Snatch Push Press + OHS
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Pause Back Squat
- 5RM
- 95%x5
- 90%x5
Jumping Quarter Squat
- (50%x5)x3 (% of back squat)
Press
- 5RM
- 95%x5
- 90%x5

Thursday - 8/2/18

Clean High-Pull - Power Clean + Hang Clean (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Clean Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Clean
- 3x5
Good Morning
- 3x5

Friday - 8/3/18

Rest Day

Saturday - 8/4/18

Segment Snatch (knee) + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk
- (1+3+1)RM
- 95% x (1+3+1)
- 90% x (1+3+1)
Front Squat
- 3RM
- 95%x3
- 90%x3
SLDL
- 3x5

Sunday - 8/5/18

Rest Day

2018 07 29

Weightlifting Programming 7/23/18-7/29/18

By: Raleigh Heth 0

Monday - 7/23/18

Push Press + Pause Jerk
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Back Squat
- 5RM
- 95%x5
- 90%x5
Weighted Lunge
- 3x5/leg
Back Squat Jump
- (20%x5)x3 (% of back squat)

Tuesday - 7/24/18

Snatch High-Pull + Power Snatch + Hang Snatch (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Snatch Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Snatch
- 3x5
SLDL
- 3x5

Wednesday - 7/25/18

Snatch Push Press + OHS
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Pause Back Squat
- 5RM
- 95%x5
- 90%x5
Jumping Quarter Squat
- (50%x5)x3 (% of back squat)
Press
- 5RM
- 95%x5
- 90%x5

Thursday - 7/26/18

Clean High-Pull - Power Clean + Hang Clean (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Clean Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Clean
- 3x5
Good Morning
- 3x5

Friday - 7/27/18

Rest Day

Saturday - 7/28/18

Segment Snatch (knee) + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk
- (1+3+1)RM
- 95% x (1+3+1)
- 90% x (1+3+1)
Front Squat
- 3RM
- 95%x3
- 90%x3
SLDL
- 3x5

Sunday - 7/29/18

Rest Day

2018 07 22

Weightlifting Programming 7/16/18-7/22/18

By: Raleigh Heth 0

Monday - 7/16/18

Push Press + Pause Jerk
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Back Squat
- 5RM
- 95%x5
- 90%x5
Weighted Lunge
- 3x5/leg
Back Squat Jump
- (20%x5)x3 (% of back squat)

Tuesday - 7/17/18

Snatch High-Pull + Power Snatch + Hang Snatch (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Snatch Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Snatch
- 3x5
SLDL
- 3x5

Wednesday - 7/18/18

Snatch Push Press + OHS
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Pause Back Squat
- 5RM
- 95%x5
- 90%x5
Jumping Quarter Squat
- (50%x5)x3 (% of back squat)
Press
- 5RM
- 95%x5
- 90%x5

Thursday - 7/19/18

Clean High-Pull - Power Clean + Hang Clean (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Clean Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Clean Long Pull
- 3x5
Good Morning
- 3x5

7/20/18

Rest Day

Saturday - 7/21/18

Segment Snatch (knee) + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk
- (1+3+1)RM
- 95% x (1+3+1)
- 90% x (1+3+1)
Front Squat
- 3RM
- 95%x3
- 90%x3
SLDL
- 3x5

Sunday - 7/22/18

Rest Day

2018 07 16

Weightlifting Programming 7/2/18-7/8/18

By: Raleigh Heth 0

Monday - 7/2/18

Snatch
- 50% x 3
- (60% x 2) x 2
- (65% x 2) x 2
- 70% x 2
Power Clean
- (60% x 2) x 2
- (70% x 2) x 3
Jerk
- (65% x 3) x 2
- (70% x 3) x 2
Squat jump
- 4 x 3
- Unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Tuesday - 7/3/18

Mid-Hang Power Snatch
- (60% x 2) x 5
Pull-ups
- 40 total
  - Preferably Strict; Use bands if necessary

Wednesday - 7/4/18

Push Press
- Text Max
High-Hang Snatch
- (50% x 2) x 5
Power Clean & Jerk
- (60% x 1) x 5
Squat Jump
- 3 x 3

Thursday - 7/5/18

Power Snatch
- (60% x 1) x 5
Power Clean & Power Jerk
- (60% x 1) x 5

Friday - 7/6/18

Rest Day

Saturday - Day 27

Back Squat
- Test Max
Snatch
- Heavy Single
Clean & Jerk
- Heavy Single
Don't expect PRs on the snatch and CJ today. If your heavy single is less than 85%, get some additional singles in between 75-80% afterward.

Sunday - Day 28

Rest Day

2018 07 02

Weightlifting Programming 6/25/18-7/1/18

By: Raleigh Heth 0

Monday - 6/25/18

Back Squat
- (73% x 10) x 3
Block/Hang Snatch
- (70% x 3) x 2
- 75% x 3
- (80% x 2) x 2
Snatch Pull on Riser
- (95% [of Snatch] x 3) x 4
Heaving Snatch Balance + Overhead Squat
- (70% [of OHS] x 1+2 )x 2
- (75% x 1+1) x 2

Tuesday - 6/26/18

Jerk
- (70% x 3) x 2
- 75% x 3
- (80% x 2) x 2
Push Press
- 80% x 4
- (85%x 3) x 3
Snatch High-Pull
- (75% [of Snatch] x 5) x 2
- (80% x 5) x 2
5 Rounds; 40 Seconds Work / 20 Seconds Rest
- 15 KB swings
- 15 push-ups

Wednesday - 6/27/18

Back Squat
- (83% x 5) x 5
Block/Hang Clean
- (70% x 3) x 2
- 75% x 3
- (80% x 2) x 2
Clean Pull on Riser
- (95% [of Clean] x 3) x 4
Straight Leg Deadlift
- 65% [of Back Squat] x 5
- (70% x 5) x 2

Thursday - 6/28/18

Power Snatch
- 65% x 3
- (70% x 3) x 2
- 75% x 2
Power Clean + Power Jerk
- 65% (of Power Clean) x 3
- (70% x 3) x 2
- 75% x 2
Snatch High-Pull
- 75% (of Snatch) x 3
- (80% x 3) x 2
4 Rounds; No Rest
- 5 (1 pull-up + 1 hanging leg raise)
- 10 Shoulder-to-Shoulder Sandbag Push Press

Friday - 6/29/18

Rest Day

Saturday - 6/30/18

Back Squat
- (88% x 3) x 8
Snatch
- 75% x 3
- 80% x 3
- 85% x 2
- (80% x 2) x 2
Clean & Jerk
- 75% x 3
- 80% x 3
- 85% x 2
- (80% x 2) x 2

Sunday - 7/1/18

Rest Day

2018 06 26

Weightlifting Programming 6/18/18-6/24/18

By: Raleigh Heth 0

Monday - 6/18/18

Back Squat
- (70% x 10) x 3
Block/Hang Snatch (knee)
- (70% x 3) x 2
- (75% x 3) x 3
Snatch Pull on 2" Riser
- (90% [of Snatch] x 3) x 2
- (95% x 3) x 2
Heaving Snatch Balance + Overhead Squat
- (65% [of OHS] x 1+2) x 2
- (70% x 1+2) x 2

Tuesday - 6/19/18

Jerk
- (70% x 3) x 2
- (75% x 3) x 3
Push Press
- (80% x 4) x 3
- 85% x 3
Snatch High-Pull
- (75% [of snatch] x 5) x 4
5 Rounds; No Rest:
- 90 sec jump rope
- 12 KB snatch/arm

Wednesday - 6/20/18

Back Squat
- (80% x 5) x 5
Block/Hang Clean (knee)
- (70% x 3) x 2
- (75% x 3) x 3
Clean Pull on 2" Riser
- (90% [of clean] x 3) x 2
- (95% x 3) x 2
Straight Leg Deadlift
- (65% [of BS] x 5) x 3

Thursday - 6/21/18

Power Snatch
- (65% x 3) x 2
- (70% x 3) x 2
Power Clean + Power Jerk
- (65% [of PC] x 3) x 2
- (70% x 3) x 2
Snatch High-Pull
- (75% x 3) x 3
4 Sets; No Rest:
- 15 DB chainsaw rows/arm
- 10 DB push press

Friday - 6/22/18

Rest Day

Saturday - 6/23/18

Back Squat
- (85% x 3) x 8
Snatch
- (75% x 3) x 3
- (80% x 2) x 2
Clean & Jerk
- (75% x 3) x 3
- (80% x 2) x 2
3 Sets; No Rest:
- 1/2 Mile Assault Bike - 30 sec easy/30 sec sprint
- 10 Landmine Twists/Side

Sunday - 6/24/18

Rest Day

2018 06 18

Weightlifting Programming 6/11/18-6/17/18

By: Raleigh Heth 0

Monday - 6/11/18

Back Squat
- (65% x 10) x 3
Block/Hang Snatch (knee)
- (70% x 3) x 5
Snatch Pull on 2" Riser
- (90% [of snatch] x 3) x 4
Heaving Snatch Balance + Overhead Squat
- (65% [of OHS] x 1 +2) x 4

Tuesday - 6/12/18

Jerk
- (70% x 3) x 5
Push Press
- (75% x 5) x 2
- (80% x 4) x 2
Snatch High-Pull
- (70% x 5) x 2
- (75% x 5) x 2
4 Sets; No Rest:
- 400 m row
- 10 1-arm KB clean + press/arm

Wednesday - 6/13/18

Back Squat
- (75% x 5) x 5
Block/Hang Clean (knee)
- (70% x 3) x 5
Clean Pull on 2" Riser
- (90% [of clean] x 3) x 4
SLDL
- (60% [of back squat] x 5) x 3

Thursday - 6/14/18

Power Snatch
- (65% x 3) x 4
Power Clean + Power Jerk
- (65% [of PC] x 3) x 4
Snatch High-Pull
- (80% [of snatch] x 3) x 2
- 85% x 3
5 Sets; No Rest:
- 8 pull-ups (Use bands if necessary)
- 8 ring push-ups

Friday - 6/15/18

Rest Day

Saturday - 6/16/18

Back Squat
- (80% x 3) x 8
Snatch
- (70% x 3) x 2
- (75% x 2) x 3
Clean & Jerk
- (70% x 3) x 2
- (75% x 2) x 3
4 Sets; No Rest:
- 2 min jump rope
- 20 KB swings
Raleigh and Laura will be PR'ing on marriage!

Sunday - 6/17/18

Rest Day

2018 06 10

Weightlifting Programming 6/4/18-6/10/18

By: Raleigh Heth 0

Monday - 6/4/18

Snatch
- (60% x 2) x 5
Clean & Jerk
- (60% x 1) x 5
Back squat
- (50% x 2) x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday. Tuesday - 6/5/18

Power Snatch
- (60% x 1) x 4
- (70% x 1) x 3
Power Clean & Power Jerk
- (60% x 1) x 4
- (70% x 1) x 3
Squat jump
- 3 x 3
3 sets; no rest:
- 10 DB row/arm
- 10 1-arm DB bench press/arm

Wednesday - 6/6/18

Snatch
- (60% x 1) x 5
Clean & Jerk
- (60% x 1) x 5
Back Squat
- (40% x 2) x 3
Squat jump
- 3 x 3

Thursday - 6/7/18

Hang Power Snatch
- (60% x 1) x 5
Hang Power Clean & Power Jerk
- (60% x 1) x 5
Box Jump
- 3 x 3
3 sets; no rest:
- 15 pull-ups (Strict; use bands if necessary)
- 10 1-arm KB press/arm

Friday - 6/8/18

Rest Day

Saturday - 6/9/18

Back Squat
- Test max
Snatch
- Heavy Single
Clean & Jerk
- Heavy Single

Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%. Sunday - 6/10/18

Rest Day

2018 06 04

Weightlifting Programming 5/28/18-6/3/18

By: Raleigh Heth 0

Monday - 5/28/18

Back Squat
- (72.5% x 10) x 3
Block/Hang) snatch (mid-thigh)
- (70% x 3) x 5
Halting Snatch Deadlift (hip)
- (85% x 3) x 3
Overhead Squat
- (70% x 3) x 5

Tuesday - 5/29/18

Jerk behind the neck -
- (75% x 3) x 3
- (80% x 3) x 2
Push Press
- 75% x 5
- (80% x 5) x 2
- 85% x 5
Jerk Dip Squat
- (85% [of jerk] x 5) x 3
7 mins
- 5 1-arm KB swing/arm
- 5 1-arm KB clean & push press/arm
- 5 1-arm KB snatch/arm

Wednesday - 5/30/18

Back Squat
- (83% x 5) x 5 (Move up in weight on last set if no fails)
Block/Hang clean (mid-thigh)
- (70% x 3) x 5
Halting Clean Deadlift (upper thigh)
- (85% x 3) x 3
Straight Leg Deadlift
- 65% [of back squat] x 5
- (70% x 5) x 3

Thursday - 5/31/18

Power Snatch
- 65% x 3
- (70% x 3) x 2
- 75% x 3
Power Clean
- 65% x 3
- (70% x 3) x 2
- 75% x 3
Power Jerk
- 65% x 3
- (70% x 3) x 2
- 75% x 3
Snatch High-Pull
- (75% [of snatch] x 5) x 3
5 Rounds
- 2-4-6
  - Strict Supinated Pull Ups (use bands if necessary
  - Dips (Scale with Bench Dips)
- This will be 60 total reps. 12 reps per round x 5 rounds.

Friday - 6/1/18

Rest Day

Saturday - 6/2/18

Snatch
- 75% x 3
- 80% x 3
- 85% x 2
- (80% x 2) x 2
Clean & Jerk
- 75% x 3
- 80% x 3
- 85% x 2
- (80% x 2) x 2
Back Squat
- (87.5% x 3) x 8
Snatch High-Pull
- (75% [of snatch] x 3) x 3

Sunday - 6/3/18

Rest Day

2018 05 29

Weightlifting Programming 5/20/18-5/27/18

By: Raleigh Heth 0

Monday – 5/21/18

Back Squat
- 70% x 10 (reps) x 3
Block/Hang Snatch (mid-thigh)
- 65% x 3 x 2
- 70% x 3 x 3
Halting Snatch Deadlift (hip)
- 80% (of snatch) x 3
- 85% x 3 x 2
Overhead Squat
- 65% x 3 x 2
- 70% x 3 x 3

Tuesday – 5/22/18

Jerk behind the neck
- 75% x 3 (reps) x 5
Push Press
- 75% x 5 x 2
- 80% x 5 x 2
Jerk Dip Squat
- 85% (of jerk) x 5 x 3
4 sets; no rest:
- 10 pull-ups
- 15 KB swings

Wednesday – 5/23/18

Back Squat
- 80% x 5 x 5
Block/Hang Clean (mid-thigh)
- 65% x 3 x 2
- 70% x 3 x 3
Halting Clean Deadlift (upper thigh)
- 80% (of clean) x 3
- 85% x 3 x 2
Straight Leg DL
- 65% (of back squat) x 5 x 3

Thursday – 5/24/18

Power Snatch
- 65% x 3 x 2
- 70% x 3 x 2
Power Clean
- 65% x 3 x 2
- 70% x 3 x 2
Power Jerk
- 65% x 3 x 2
- 70% x 3 x 2
Snatch High-Pull
- 70% (of snatch) x 3 x 2
- 75% x 3
4 sets; no rest:
- 10 1-arm KB push press/side
- 200 rope jumps (or 2 min max)

Friday – 5/25/18

Rest Day

Saturday – 5/26/18

Back Squat
- 85% x 3 x 8
Snatch
- 75% x 3 x 3
- 80% x 2 x 2
Clean & Jerk
- 75% x 3 x 2
- 80% x 2 x 2
Snatch High-Pull
- 70% (of snatch) x 3
- 75% x 3 x 2

Sunday – 5/27/18

Rest Day

2018 05 20

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A TRAINING EXPERIENCE LIKE NO OTHER

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